Paused Deficit Bulgarian Split Squat

How to do it

1. Stand in front of a bench with the front foot on a low plate or step, and hold one dumbbell in one hand.
2. Place the top of the rear foot on the bench behind you.
3. Lower the back knee toward the floor until the front thigh is at least parallel to the floor.
4. Pause for 1 to 2 seconds at the bottom without losing tension.
5. Drive through the whole front foot to stand up.
6. Complete all reps, then switch legs.